Grapes Leaves with Bulgar and Mint

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
16%
Grapes Leaves with Bulgar and Mint
150 min.
50
26kcal

Suggestions


If you're looking for a delightful and healthy addition to your antipasti spread, look no further than these vibrant Grape Leaves with Bulgur and Mint. This exquisite recipe showcases the incredible flavors of fresh herbs and wholesome bulgur wheat, wrapped in tender brined grape leaves. It's a dish that not only pleases the palate but also offers a stunning visual appeal, making it perfect for gatherings or special occasions.

Vegetarian, vegan, and gluten-free, these grape leaves are suitable for a variety of dietary preferences, ensuring that all your guests can enjoy them without worry. The combination of chopped green onions, juicy plum tomatoes, and aromatic herbs creates a filling that is bursting with flavor, while the light lemon juice adds a refreshing zest that elevates every bite.

Preparing these grape leaves is not just about creating a delicious dish; it's about the experience of rolling each leaf with care, infusing them with love and attention. Once they're cooked to perfection, their tender texture and the warm flavors come together harmoniously. Served cold or at room temperature, they make a fantastic starter, snack, or appetizer that everyone will adore. Enjoy these little parcels of joy at your next gathering, and watch them disappear in no time!

Ingredients

  • sprigs optional: dill fresh (for garnish)
  • 0.8 cup optional: dill fresh chopped
  • 0.8 cup mint leaves fresh chopped
  • 55  grape leaves drained ()
  • 2.3 cups spring onion chopped ( 14 onions)
  • teaspoon ground cumin 
  • tablespoon juice of lemon fresh
  • sprigs mint leaves fresh (for garnish)
  • 0.3 cup olive oil extra virgin extra-virgin
  • 14 ounces plum tomatoes chopped
  • 1.5 cups oats whole red (such as Bob's Mill)

Equipment

  • bowl
  • baking sheet
  • pot
  • tart form

Directions

  1. Combine bulgur, green onions, tomatoes, chopped dill, chopped mint, 1/2 cup olive oil, 1 tablespoon lemon juice, cumin, 1 1/4 teaspoons salt, and 1 teaspoon freshly ground black pepper in large bowl; toss.
  2. Let soak at room temperature at least 30 minutes and up to 1 hour.
  3. Line bottom of large pot with 2 layers of grape leaves, covering bottom completely; set aside.
  4. Open 1 grape leaf and lay flat, veined side down, on work surface (if leaf is small or broken, patch with 1 additional grape leaf).
  5. Place 1 tablespoon bulgur filling atop center of leaf. Fold stem end of leaf up over bulgur filling, then fold in sides of leaf over filling and roll up leaf tightly, enclosing filling completely.
  6. Place on baking sheet. Repeat with remaining grape leaves and bulgur filling.
  7. Place filled grape leaves, seam side down, in bottom of grape-leaf-lined pot, fitting snugly together and layering filled leaves atop one another as needed.
  8. Pour enough water over filled grape leaves to cover generously (about 6 cups), then pour 1/4 cup lemon juice and 1/4 cup extra-virgin olive oil over.
  9. Place tart pan bottom atop leaves in pot; top with heavy heatproof dish or plate to weigh down. Bring liquid to simmer. Cover pot and reduce heat to very low; continue to simmer until bulgur filling is tender, 45 to 55 minutes.
  10. Remove from heat and allow grape leaves to cool in liquid to room temperature. Gently remove filled grape leaves from liquid and place on platter. DO AHEAD: Can be made 3 days ahead. Cover and chill.
  11. Garnish platter with dill sprigs and mint sprigs and serve.

Nutrition Facts

Calories26kcal
Protein10.62%
Fat44.78%
Carbs44.6%

Properties

Glycemic Index
3.4
Glycemic Load
1.08
Inflammation Score
-6
Nutrition Score
3.4695652321629%

Flavonoids

Eriodictyol
0.23mg
Hesperetin
0.11mg
Naringenin
0.06mg
Apigenin
0.04mg
Luteolin
0.09mg
Isorhamnetin
0.31mg
Kaempferol
0.16mg
Myricetin
0.02mg
Quercetin
0.92mg

Nutrients percent of daily need

Calories:25.52kcal
1.28%
Fat:1.37g
2.1%
Saturated Fat:0.19g
1.21%
Carbohydrates:3.06g
1.02%
Net Carbohydrates:2.18g
0.79%
Sugar:0.56g
0.63%
Cholesterol:0mg
0%
Sodium:2.23mg
0.1%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:0.73g
1.46%
Vitamin A:1103.95IU
22.08%
Vitamin K:14.26µg
13.58%
Manganese:0.23mg
11.68%
Vitamin C:3.24mg
3.93%
Fiber:0.88g
3.52%
Magnesium:12.59mg
3.15%
Folate:9.51µg
2.38%
Iron:0.4mg
2.24%
Calcium:20.72mg
2.07%
Vitamin E:0.31mg
2.05%
Phosphorus:18.91mg
1.89%
Copper:0.03mg
1.74%
Potassium:59.14mg
1.69%
Vitamin B1:0.02mg
1.41%
Vitamin B2:0.02mg
1.4%
Vitamin B6:0.03mg
1.36%
Selenium:0.89µg
1.27%
Source:Epicurious